Week 08: 11th – 17th September

Monday 11th

Easy Run
14km

Tuesday 12th

Fartlek Session
4km Warm Up
6x 1km @ Race Pace with 500m slow jog in between
4km Warm Down

Wednesday 13th

Active Recovery

Thursday 14th

Track Session
4km Warm Up
8x 400m Efforts (T2) with 200m slow jog in between
4km Warm Down

Friday 15th

Rest

Saturday 16th

Hills Session
4km Warm Up
8km of Hills
4km Warm Down

Sunday 17th

Easy Run
2hrs 45mins (morning)
&
5km Walk & 30 mins of Stretching (afternoon)